A huge proportion of the modern world relies almost fully on caffeine just to function. Millions of office workers start their day with a cup of coffee and without it they claim they would never be able to get any work done. Walk through any city during the morning rush hour and you will you see a rush of people dashing in and out of coffee shops to get their morning fix. If you are not careful, you may even find yourself bumping into somebody carrying a hot coffee which is a danger in itself. It has become generally accepted that caffeine is a great way to start the day but what is generally accepted is not always true.
But for any employee who wishes to improve his productivity, it’s no longer enough to just do what everyone else does, or to do what feels efficient. Instead, you should focus on looking at the hard data to see which trends and habits result in the best output.
When you do that, how does caffeine really hold up?
How caffeine works
First, it would be helpful to look at how caffeine actually works. Specifically then, caffeine works by blocking the brain’s adenosine receptors. Adenosine is a neurotransmitter that makes us feel sleepy and when the brain blocks the receptors, this prevents it from taking action on our brain. As a result, we don’t feel as worn out and our brain feels more alert and aware. What’s interesting, is that the response to this is for our brains to produce even more neurochemicals to help us feel even more alert. Thus we release dopamine and adrenaline and become increasingly more switched on and focused.
The Effects of Caffeine
In the short term, caffeine positively impacts on focus and on memory and helps to make us more productive as a result. Unfortunately though, it also has a number of unwanted side effects:
1. Caffeine is an addictive substance
For starters, it causes the brain to produce more adenosine receptors over time. The more caffeine we consume, the more receptors we grow and the more caffeine we need to get the same buzz.
Eventually, we become so sensitive to adenosine that we need caffeine just to feel ‘normal’. In fact, it has been suggested that often when we wake up with sleep inertia, we are in fact not overly tired but instead feeling the effects of caffeine withdrawal from not having had any coffee during our sleep!
If you have any doubts that caffeine is addictive, you should note that the quantity of caffeine per serving of coffee (from major coffee chains) has consistently increased to meet the needs and demands of the average consumer.
2. Caffeine affects sleeping patterns
When somebody comes to me for time management coaching, I will generally ask them how they are sleeping. For many people who are struggling with productivity, the first step to get back on the right track is to increase the quantity and quality of their sleep. You cannot expect to perform to optimum standards if you do not get the opportunity to fully recover from one days exertions before beginning the next day.
Too much caffeine negatively affects our sleep, it creates something of a ‘crash’ when it wears off and the adenosine build up comes flooding in and it can hamper our creativity (because focus is actually antithetical to creativity in many ways).
3. Caffeine raises blood pressure
Caffeine has been shown to raise blood pressure, especially in those that already suffer from hypertension. As I am sure you are aware, high blood pressure can lead to a multitude of health problems including Stroke.
4. Caffeine can lead to stress and anxiety
Stress, anxiety and depression are serious medical issues. They can cause a person to become completely demotivated and restrict their ability to function normally. Caffeine has been linked to stress, anxiety and depression.
5. Caffeine may lead to obesity
Caffeine is regularly used as an ingredient in sugar rich non-healthy foods. Given the addictive nature of caffeine, studies have shown that caffeine dependence may encourage the dependant to consume more unhealthy food and drink ; if it contains caffeine.
So what’s the solution? To stop drinking caffeine?
Actually no – not if it is working for you. Moderation is the key, as it is with all dietary issues. A little caffeine in the morning to help give you a little pick up is no great harm. However, it becomes a problem when you believe that you really need to drink coffee and, you feel that you couldn’t get through the day without it. Instead of thinking of caffeine as a necessity, it is better to think of it as a tool in your productivity arsenal. And just like any other tool, It should not be overused.
You do need to consider cutting back and you should make sure you never find yourself in a position where it becomes a crutch. If you are consuming 4 or more cups of coffee per day, you really should look at cutting back. In addition, you need to be aware of other foods and drinks which contain caffeine. Many of those who suffer the negative consequences of excessive caffeine consumption actually get a large amount of their daily intake from non-coffee sources. The more of these sources that you remove from your diet, the more you can enjoy your daily coffee without having to worry about any negative consequences
For real effective productivity tips, check out The Organised Mind.
The whole world seems to love coffee. I am one of the many millions who enjoy a daily coffee. Over the years coffee has become associated with productivity. Millions of workers rush for their morning coffee under the belief that It will lead them to have a more productive day. Caffeine does, in the short-term, boost productivity but for it to be the amazing productivity tool that many claim it to be, you would need to consume large quantities throughout the day. This would lead to caffeine addiction which can bring a whole range of medical issues. Rather than consuming large quantities of caffeine, if you find yourself lacking in energy, take a proper look at your diet and lifestyle. By making the necessary changes there, you will achieving lasting increases in energy levels without the negative side effects. Then, you will be able to enjoy your daily coffee for what it really is – a nice cup of coffee.